Power Clean

A Compound Exercise for Full-Body Strength

The Power Clean is a full-body exercise that combines a deadlift, a jump, and a front squat. This explosive movement engages multiple muscle groups, including the legs, back, core, and shoulders, making it an effective exercise for building full-body strength and power.

• Builds full-body strength and power: The Power Clean targets multipl muscle groups, making it an effective exercise for developing overall strength and power.
• Improves explosiveness and athleticism: The explosive movement of the Power Clean can help improve your overall explosiveness and athleticism, making it a popular exercise for athletes in various sports.
• Increases muscle mass: The Power Clean is a compound exercise that can help stimulate muscle growth in multiple areas of the body, including the legs, back, core, and shoulders.
• Enhances functional fitness: The Power Clean is a functional exercise that can help improve your ability to perform daily activities and movements that require full-body strength and power.

Overall, the Power Clean is a challenging but effective exercise for building full-body strength, power, and explosiveness. It can be incorporated into a variety of workout routines and is particularly beneficial for athletes and individuals looking to improve their overall athletic performance and functional fitness.

1. Begin with your feet shoulder-width apart and your hands on the barbell, just outside your legs.
2. Bend your knees and lower your hips, keeping your chest up and your back straight.
3. Keeping your arms straight, lift the barbell off the ground by extending your legs.
4. Once the barbell reaches mid-thigh level, explosively extend your hips and jump up, shrugging your shoulders and pulling the barbell up towards your chest.
5. As the barbell reaches chest level, quickly rotate your elbows under the bar and catch the barbell on your shoulders in a front squat position.
6. Stand up with the barbell, keeping your elbows high and your core engaged.
7. Lower the barbell back down to the starting position and repeat for the desired number of repetitions.